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Smokers road to 1st plm

  • Thread starter Thread starter smoker145
  • Start date Start date
This will be my first forray into any wraps of any kind if I so choose to. I want the wrist for squats and the knees for squats. Ill look like a mummy!
 
Yeah, the super heavy (all black) knee wraps are good if you have a problem with sitting back, they FORCE you back. Lot of material in those, not a lot of stretch. The EFS heavies (three gray stripes) were stretchy guys with a little more material than an Inzer Z but a little less than an APT Blue Arrow, I didn't try them, but they seemed pretty sweet, something good to start with.

I've used the Super Heavy wrist wrap. Did not enjoy. The material is so stiff you have to choose between support and being able to feel your hand. Not cranked they don't contour to the wrist, providing no support. Cranked proper and they're a cast, but you'd have to get used to that intensely tight wrist wrap. I like stretchy wraps, the support is more adjustable and less extreme.
 
I will admit when I'm wrong. I've dropped about 10 pounds to cut down my weight. Well, I always feel hungry and feel weaker. I did not go about this the right way. So today, and for now on, it's all bout the calories for me
 
My recommendation is picking a clear goal and sticking with it. You'll do better that way man.
 
Bench and squat simply will not go up while you're losing weight, unless you're recomping or drastically improving technique. They rely on leverages too much. Deadlift you can improve while losing weight, it doesn't rely on leverages as much. But then, if you're training at the intensity it takes to earn PRs, it's hard to recover from in a caloric deficit.

No harm done, bud. You gave her hell.
 
Squat has felt great and I've made improvements on it, but that's purely accredited to technique adjustments/ improvements. I didn't really think it would make much of a difference in feel / stregnth wise but it does to me. I tried and did the timing wrong on this attempted cut but love and learn.

Just gonna foxus now on gaining steady and disregard weight. Might have to clean up diet down the road but not gonna do this losing weight **** again for awhile
 
Incline

Did 135 3x10. Kept it light and it was weird switching from flat to incline. It didnt bother my shoulder blade area so that was what's up.

A tbar 75. 4x10
50 2x10. Different grip

Cable rows 110 4x10
Face pulls. 30. 3x12

Tricep work. Nice lower weight workout. Was feeling great.

Pulls with Robbie on thanksgiving... Gobble gobble
 
Pulled 315 opener again with a wider stance. Slower off the floor but easier getting up. Not sure what ill do at comp.

Did some ssb squats

Shrugs all day

Planks and hypers to end it.

Gobble gobble
 
I'd just do what your comfortable with. If it is like last time there will be two spots going for warm ups on each flight. I also would do as little as it takes to be warm and ready.
 
Yea just don't know what that is. I don't wanna tire myself out. Maybe only 3 sets til I'm good to go. Don't want to do more than 4
 
Play the battle speech from braveheart
Pace around
?????
Profit

Edit: opener was 365
135 x like 8
225 x 5
275 x 3
315 x 1 or 2
Pull 365
 
Just fücking warm up the same exact way you warm up for every other day. Easy. Don't overthink.
 
rob112 said:
Are u ****ing kidding?
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Well I saw up to when his dad doesn't come back from battle and there's a funeral...

I don't count that as seeing it. But it's not historically accurate so that hurts the movie IMO
 
Smoker go watch braveheart now or else. Who cares if it's historically accurate, know your own history and enjoy the movie for the message behind it. Kick ass take names and grow a beard.
 
Lol it must be the old history major still in me. It's just frustrating; like watching gladiator. So many inaccuracies it was more inaccurate than accurate.

But I shall watch today, it's on instant Netflix. And the beard is a work in progress lol
 
1st time in wegmans... Got 1.48 lb of food for lunch, and starred at all the yoga pants for 5-10 min. Great place
 
smoker145 said:
Lol it must be the old history major still in me. It's just frustrating; like watching gladiator. So many inaccuracies it was more inaccurate than accurate.

But I shall watch today, it's on instant Netflix. And the beard is a work in progress lol
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Bill and Ted wasn't historically accurate but he still stopped the Matrix Y'all!
 
I never saw the matrix. On my to do list.

Had to order from elite fts again. Just had to
 
Bench day with Robbie. Stoked my rhomboid was good.

225x2 with the slingshot. I'm getting tighter with my legs too which is love.

S tbar I have no idea how much. Rob kept adding weight like it was his job.

Shoulder press, skull crushers, and curls to end it.

Wat up dawg?
 
Also rob showed me the shoulder bully warmup. I thought it was kinda silly but kept my mouth shut and glad I did Bc it got the blood flowing good.

Might start doing that instead of what I usually do
 
smoker145 said:
Also rob showed me the shoulder bully warmup. I thought it was kinda silly but kept my mouth shut and glad I did Bc it got the blood flowing good. Might start doing that instead of what I usually do
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What do you usually do? Shoulder bully isn't an ultimate replacement for warming up.
 
Sean1332 said:
What do you usually do? Shoulder bully isn't an ultimate replacement for warming up.
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I'm not sure what it's called, but rob showed me the vid.

I foam roll my back.
Then I do 20 band pull aparts, 20 underhand band pull aparts, 20 external rotations, then 20 external underhand, then do the same on a bicep curl station, then like a pull apart overhead behind my neck.

Rob- wtf is it called?
 
Sean1332 said:
What do you usually do? Shoulder bully isn't an ultimate replacement for warming up.
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I had us doing some shoulder bully, some of simple six(no roller today), and all different pull apart variants. I am loving the one where you stand on the band, front raise, and then from the raised position do a pull apart. Really activates like the whole shoulder.

Edit: smoker it is a mix from different people. I even floss the back and activate glutes before bench now. Too much good stuff to really just do one thing.
 
rob112 said:
Too much good stuff to really just do one thing.
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Exactly. I do what I need for whatever joint prewo, but then I'll touch up everything else for a minute each. We are all different though, and all have different issues.

We're all one busted up powerlifting snowflake.
 
Sean1332 said:
Exactly. I do what I need for whatever joint prewo, but then I'll touch up everything else for a minute each. We are all different though, and all have different issues.

We're all one busted up powerlifting snowflake.
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Agreed completely. I know you do this, as do I, and I am trying to get smoker to more and more; open up the area the night before. I.E. doing upper body? Mash out and restore motion in the thoracic cage. Doing lower? Mash out glutes, internal external rotation and hip openers.

In a weird way it is fun haha
 
rob112 said:
Agreed completely. I know you do this, as do I, and I am trying to get smoker to more and more; open up the area the night before. I.E. doing upper body? Mash out and restore motion in the thoracic cage. Doing lower? Mash out glutes, internal external rotation and hip openers.

In a weird way it is fun haha
Click to expand...

Yea you right. I always mean to, but I end up falling asleep on the couch. I gotta step my mobility game up for sure
 
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